Men’s Intermediate Plan / Day 22 of 30
Day 22 – Split & Press
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Elbow Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Burpee to Plank
- Technique for Hand-Release Push-Up
- Technique for Seated Knee-Tuck Crunch
- Technique for Bicycle Crunch — Simple
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Elbow Rotation
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Reverse Lunge to High Knee
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Hand-Release Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Seated Knee-Tuck Crunch
- Technique for Bicycle Crunch — Simple
- Technique for Upper Trapezius Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.